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30-Minute At-Home Cardio and Strength Workout

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Jared BeckstrandGuest Blogger
February 10, 2016 · 1.7k Views

(Jared is a guest blogger from Tone & Tighten.)

Think you need a lot of time, a gym membership, or a lot of fancy equipment to get in shape?? Nothing could be further from the truth! You can get in an incredible total body work out in just a half hour using only your body weight as resistance! Today we will show you how it's done!

First of all – allow me to begin by introducing myself. My name is Jared - I am a husband, father of three, doctor of physical therapy, and fitness blogger! I have always been passionate about health and fitness as well as helping other people. When I am not seeing patients or playing with my family, I am busy creating awesome workouts, delicious healthy recipes, and sharing other tips and advice on my site, I am honored to be a guest hosting today here on! My wife and I have used this site for a long time to find amazing deals on incredible products and services.

Now let's get started! For this workout we’ll run through a few circuits of exercises consisting of an upper-body exercise, a lower-body exercise, and a core exercise. The secret to this workout is that we’re actually going to be working one group of muscles while resting another. It’s a great way to get in a lot of work in not-a-lot of time! Here we go…


The Warm-up

We're going to be working most major muscle groups in your body, so we will start with a good, total body warm up. Spend two minutes marching in place, performing jumping jacks, running up and down your stairs, or jogging up and down your street. Anything that gets the blood flowing and and the muscles active!

The Workout

Air squats 20 reps

One of my favorite lower-body exercises! Keep your head up, chest back, and maintain your knees right over your toes as you drop down into a squat. Squeeze through the legs and glutes as you return to an upright position.

Push-ups – 10 reps

Keep your back straight and your stomach tight as you drop into a push up. If full push-ups (on your toes) are too difficult, drop into a modified push up (on your knees) until you perform all 10 repetitions!

Plank – Hold 30 seconds

Stop doing sit-ups; start planking! Remember to keep your back flat and your stomach sucked in tight while holding this position.

Alternating side lunges – 10 reps to each side

Whenever you work your legs it’s important to remember they operate in more than one plane of motion! Side lunges are a great way to get the lateral glute muscles fired up. Again, keep your shoulder back and head held high while performing side lunges.

Triceps dips – 10 reps

Great exercise to tone up your triceps (the muscles on the back of your arms). Find a chair, couch, bench, of even the edge of your bed to support yourself on. Drop down until you get a 90 degree bend in your elbow and then push back up to the starting position.

Side plank Hold 30-seconds on each side

Great exercise for the obliques and lateral core muscles. Again, try to maintain a nice straight line from your nose, belly button, between your knees, and between your ankles. If a full side-plank is too difficult, bend your knee that’s closest to the ground so you’re on your knee and elbow in a modified side plank.

Bridging – 20 reps

We’ll finish with a great exercise for your lower back and backside. Squeeze through your glutes to raise your pelvis up towards the ceiling. Hold 3-5 seconds and slowly return to the starting position.

Repeat this series 3 times for an awesome bodyweight-only workout you can do at home!

Thanks again to DealsPlus for having me today! And as always,

Make it happen,


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Jared Beckstrand is a husband, father of three, doctor of physical therapy, and fitness blogger at He is passionate about exercise and fitness and gets the most enjoyment out of helping others reach their goals and realize their potential. For amazing workouts, delicious healthy recipes, tips, advice, and more visit

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